Comparing Nutrients in 1 pound Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Soft Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Cooked 51% Whole Wheat Pasta with Enriched Semolina	14%	8%	78%
Whole Soft Wheat Flour	11%	5%	84%

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft Wheat Flour	Recommended Dietary Allowance
Energy	24.4% 708kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	6.92% 6.7g	9.1% 8.85g	97g per day for Men 19-50 years
Saturated Fat	NA	6.1% 1.95g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	108% 140g	260% 338g	130g per day for Men 19-50 years
Sugars	4.07% 2.95g	6.4% 4.63g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.44% 0.32g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	53.7% 20.4g	156% 59.4g	38g per day for Men 19-50 years
Protein	46% 25.7g	78% 43.6g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74.5% 0.89mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.4% 0.6mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	152% 24.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.18mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.29mg	66.6% 0.87mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Whole Soft Wheat Flour	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	91% 0.82mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	89.6% 7.17mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	44.3% 186mg	126% 531mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	670% 15.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 440mg	209% 1465mg	700mg per day for Men 19-50 years
Potassium	9.47% 322mg	52.6% 1787mg	3400mg per day for Men 19-50 years
Selenium	253% 139μg	105% 57.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	122% 13.4mg	11mg per day for Men 19-50 years
Water	7.54% 279g	1.52% 56.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Whole Soft Wheat Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked 51% Whole Wheat Pasta with Enriched Semolina versus 1 lb of Whole Soft Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Soft Wheat Flour:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 1.4 times more Vitamin B9 than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2 times more Vitamin B3, 3.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina as well as Soft Wheat Whole Grain Flour have insufficient amounts of Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Whole Soft Wheat Flour:

• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina has 2.4 times more Selenium than Whole Soft Wheat Flour.
• While 1 lb of Soft Wheat Whole Grain Flour contains 3 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 3.3 times more Phosphorus, 5.5 times more Potassium and 2.9 times more Zinc than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 1 pound of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Soft Wheat Whole Grain Flour contains 2.1 times more Energy, 1.3 times more Fat, 2.4 times more Carbohydrate, 2.9 times more Fiber and 1.7 times more Protein than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.